Fitness Empowerment

Let's review the basics of three sweeteners: Stevia, Allulose, and Erythritol! * Click the link below to Join my email list for these podcast episodes to show up direct to your inbox weekly! (I'll save you the hassle of searching your podcast app for them) * https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1 * Share your sugar alternative finds with me on instagram @danyephillips * Links from research done for this episode: Stevia - https://www.healthline.com/health/food-nutrition/stevia-side-effects Allulose - https://allulose.org/allulose-info/about-allulose/ Erythritol - https://www.webmd.com/diet/what-is-erythritol#1 https://foodinsight.org/what-is-erythritol/

What is the 5/20 Rule? Does it matter to you? (Hint: Yes, it does) And are you using the rule effectively? * These questions are answered in this episode! * Make sure you find me on instagram @danyephillips to tag me or DM me with what you learned from this episode! * Ready to join my email list and get this podcast direct to your inbox weekly? LInk below * https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1

If you missed part 1, check out episode 157! Link below: https://anchor.fm/fitnessempowerment/episodes/7-Signs-Burnout-is-Coming----workaholicseries-Part-1-Ep-157-el4lt9 * Join my email list to get weekly podcast episodes directly to your inbox! https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1 DM me on instagram @danyephillips with questions about episodes or topic requests!

Let's compare the nutrition facts for a few brands: Impastable, Banza, Annie's and, of course, Kraft mac n cheese! * Use the flodesk link below to sign up for my email list! Get my podcast episodes direct to your inbox weekly. https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1 * Annies https://www.annies.com * Kraft www.kraftmacandcheese.com * Impastable www.thinslimfoods.com * Banza www.eatbanza.com

Where to go when you need answers to your health and fitness questions? I've got your answers right here. * 1) The Diet Doc YouTube Channel ~ specifically the Macro Mastery Playlist https://www.youtube.com/watch?v=WtVPS02f4-A&list=PLaFD0Y6EtWHOiM9UD4b0po8Bsae4z24d_ - Also visit Dr. Bill Campbell on Instagram or Paul Revelia on YouTube 2) Monthly Application in Strength Sport (MASS) Subscription https://www.strongerbyscience.com/mass/ 3) ME! Sign up for my email list below with the flo desk link to receive these podcasts direct to your inbox weekly! DM me on instagram @danyephillips with your questions about fitness and health to be answered in future episodes here on the Fitness Empowerment Podcast! https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1

With a New Year's Day positive covid test, I am recovering at home and sharing with you how I am moving forward into 2021! * Share with me your changes in a new year routine on instagram at @danyephillips * Join my email list for weekly podcast episodes direct to your inbox! https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1 * Happy New Year!

What are the qualities within these immune boosting ingredients of the lemon juice shots that you should know about? How are they actually helping to keep you safe? Take a peek at some of the articles I referenced in today's episode. Join the Fitness Empowerment Podcast email list for weekly episodes direct to your inbox: https://view.flodesk.com/pages/5fea4d6e3a5df11f5f647be1 * Lemon Info Tumeric Info Ginger Info Cayenne Pepper Info * Tag me in your favorite immunity boosting shot @danyephillips * Links to articles used for this podcasthttps://www.healthline.com/nutrition/6-lemon-health-benefits https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#10.-May-improve-brain-function-and-protect-against-Alzheimers-disease https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_2 https://www.healthline.com/nutrition/8-benefits-of-cayenne-pepper

Teetering on the edge of Burnout? Here are 7 signals that you need to be aware of in order to re-assess you calender and schedule in some personal time before your body does it for you. * Does this topic resonate with you? Take a screenshot and share it on social, tag @danyephillips and let us know what hit home most for you :) * Looking for more episodes focused on a healthy and well-balanced lifestyle? Visit www.danyephillips.com/podcast for all previous episodes!

Are you tired of cardboard pre-packaged diet plans? How do you ahieve that long term weight loss with the right diet? How can you manage your expectations for a nutrition program in order to achieve results? * Host, Danye Phillips shares 3 traits her successful nutrition coaching clients all seem to have. You're going to want to take some notes! * Which trait are you commiting to today in your journey? DM me @danyephillips on Instagram or Email me at danye@thedietdoc.com * Are you a Disney World Travel fanatic like me? Learn how to mix the magic of Disney with your fitness and health over at the Healthy Disney podcast! Visit anchor.fm/healthydisney for all the latest episodes!

In Ep.155, Danye shares a perspective shift on purchasing a $5-6 gourmet coffee (high fat high carb) vs the struggle of spending $4 on a collagen water with 10 grams of protein in it. * How did this shift your perspective with food or beverage purchases? Email me at danye@thedietdoc.com with your thoughts. * DM me on instagram @danyephillips * Need FREE home workouts to go with this nutrition and lifestyle focused podcast? Visit youtube.com/danyephillips for Sunday six pack abs workouts and Wednesday Leg Day workouts! * Learn more about me at www.danyephillips.com

In Ep 154, Danye reviews an article from MASS covering a 4-week study in 2019 on a whole foods diet vs an ultra processed diet. * Link to the 80/20 Rule Episode on Processed vs Unprocessed Food intake in your diet. https://soundcloud.com/danyephillips/what-is-the-8020-rule-how-much-junk-food-can-you-get-away-with-ep-152 * Link to MASS Subscription -https://www.strongerbyscience.com/mass-best-of/ * Eric Helms instagram @helms3dmj * What are your thoughts on the Poptart Problem Study? Email me at danye@thedietdoc.com or DM me on insta @danyephillips

In Ep 152, Danye shares the definition of the 80/20 Rule when it comes to your Diet. Are you eating 80% unprocessed and 20% unprocessed foods? How do you know? * I've got a worksheet for you to help determine whether or not you're following the 80/20 rule with your food intake. Click the link below, put in your email and you'll receive the pdf download direct to your inbox. * https://view.flodesk.com/pages/5ea6f613a8ecc4002608f13a * Share your results with me on instagram @danyephillips or email me at danye@thedietdoc.com * Need Free home ABS and GLUTES workouts to go with these nutrition chats? Head to youtube.com/danyephillips and subscribe!

I reviewed a research article, titled "Effects of Stevia Extract..." that concluded stevia does help to lower your appetite compared to water alone. I discuss my review of the abstract for this pubmed article in today's episode 152 of the Fitness Empowerment Podcast. * This article was brought to my attention by https://www.strongerbyscience.com/mass/ These guys review articles monthly and send out their reviews so that we can more easily understand strength and sport related pubmed research! This is not a sponsored episode and I am not affiliated with MASS but I do appreciate them! * Abstract link: https://www.ncbi.nlm.nih.gov/pubmed/31842388?ck_subscriber_id=694485573 * If you have questions or thoughts about the article, please email me at danye@thedietdoc.com or DM on instagram @danyephillips! * Make sure you're subscribed to this podcast if you enjoy this type of nutrition, fitness and lifestyle content!

Protein is hard to get enough of some days, so how do you balance it out and get a consistent amount in daily in order to reach your goals? I'm answering this question for you today! If you have more questions about tracking your nutrition, please send them to me at danye@thedietdoc.com or DM me @danyephillips on Instagram. * Need FREE Express home workouts, focused on building a six pack, or barre(less) barre workouts? Look no further and subscribe to my youtube channel at youtube.com/danyephillips for 3-5 workouts weekly!

In Ep 142, You will learn the basic items you need to get started with tracking your food. * Tag me on insta-stories and show which digital food scale you use! @danyephillips * Have a question about tracking your food? Email me at danye@thedietdoc.com or send me a voicememo at anchor.fm/fitnessempowerment * Consider subscribing to my podcast and email list to remind you when new podcast or youtube episodes go live! * https://mailchi.mp/d166b1738f58/fitnessempowerment * Next episode's question is: How to Track Food without an app?

In Ep 141, You will learn How tracking your food will aid your fat loss journey! * Tag me on insta-stories with your stories and how tracking your nutrition has aided your fat loss journey! @danyephillips * Have a question about tracking your food? Email me at danye@thedietdoc.com or send me a voicememo at anchor.fm/fitnessempowerment * Consider subscribing to my podcast and email list to remind you when new podcast or youtube episodes go live! * Next episode's question is: What do you Need to Start Tracking?

In Ep 140, You will learn the basics of How to Track Your Macros (macronutrients)! * Tag me on insta-stories and tell me how tracking macros is helping you on your journey! @danyephillips * Have a question about tracking your food? Email me at danye@thedietdoc.com or send me a voicememo at anchor.fm/fitnessempowerment * Consider subscribing to my podcast and email list to remind you when new podcast or youtube episodes go live! * https://mailchi.mp/d166b1738f58/fitnessempowerment * Next episode's question is: How will tracking your Food Aid in Fat Loss?

In Ep 139, You will learn the two basic methods for tracking your food! * Tag me on insta-stories with your favorite way to track food! @danyephillips * Have a question about tracking your food? Email me at danye@thedietdoc.com or send me a voicememo at anchor.fm/fitnessempowerment * Consider subscribing to my podcast and email list to remind you when new podcast or youtube episodes go live! * https://mailchi.mp/d166b1738f58/fitnessempowerment

In Ep 138, you will learn 5 health habits to include more of in your 2020 year! Host - Danye Phillips @danyephillips * Join my Email List to get weekly Podcast shownotes! https://mailchi.mp/d166b1738f58/fitnessempowerment * Email me with your favorite Health Hack of 2020 at danye@thedietdoc.com * Don't forget to send me your questions about tracking nutrition and your question may be featured on a future episode! * Think we should have a Fitness Empowerment Podcast FB community? Let me know! * Visit anchor.fm/fitnessempowerment to view previous episodes!

In Ep. 137, Find out the Fit Tips You DON'T need to FEAR anymore! * Share your best Fit tip for 2020 with me and you may be featured on this show! Email danye@thedietdoc.com or find me in the DM's on instagram @danyephillips * Join my email list to get show notes and fitness action steps direct to your inbox each week!